Diet & Supplementation Tips

Nutrition will play a critical role in the recovery process. What you put into your body is what you will get out of it. We lay it all out for you: food list, key supplements, appropriate portion sizes, and the health benefits of this nutrition plan.

Exercise Movement Instructions

We provide written and visual instructions to help you recover after pregnancy. Many of these exercises will be new for you. It's important to perform the correct exercises with proper form to avoid injury and experience the best results.

Encouragement & Motivation

We understand how difficult this situation may be, but happiness starts with you! After all, you're a mother. You play an important role in your children's lives. We want you to overcome these postpartum symptoms and get back to living your life to the fullest!

Specific Training Program

Training will be broken down into 4 weeks. For each week, you will create a goal and follow an Action Plan to achieve that goal. Do no more and no less! You will be surprised at the level of progress you make EACH week.

A List of Exercises You MUST AVOID

Some common exercises may worsen your symptoms and most women don't realize it! Discontinue any of the exercises we list out for you and make sure to ONLY follow your Training Program. This will help you recover faster and with fewer complications.

Important Additional Information

Anything and everything you need to know about your symptoms is spelled out easily for you. Knowledge is power! The more you know, the quicker your recovery will be.

Who Is This Program For?

Anyone that has ever dealt with incontinence (uncontrolled urine or stool leakage)

Anyone that has dealt with difficulty losing the post-baby bulge (even several years later)

Anyone that is looking for a program to restore their body function to what it was before they had children

Anyone that can feel a separation or gap between their abdominals

Anyone who is still experiencing back pain, chest pain, or vaginal heaviness postpartum

Natalie Hodson

is a mom of two who is best known for her ability to connect with women and their real-life situations. Natalie’s wildly popular blog gets nearly half a million unique visitors monthly, where she shares stories and tips for balancing family, fitness, and a healthy lifestyle. Her followers most often describe Natalie as “real, genuine, authentic, and relatable.” She is a content writer and contributor for sites and publications such as Bodybuilding.com, Oxygen Magazine, Train for Her Magazine, Strong Fitness Magazine, and more. Natalie also is the Founder and President of DollarWorkoutClub.com, which provides affordable daily at-home workouts for members.

Dr. Monique Middlekauff

has a Ph.D. in Exercise Physiology. She is a certified Higher Education Teaching Specialist (HETs) and has instructed courses ranging from introductory to graduate level. Monique is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). She has been a certified personal trainer with the NSCA, American College of Sports Medicine (ACSM), and National Academy of Sports Medicine (NASM) for over 10 years. She is a former NCAA DI volleyball athlete. Monique is certified in Advanced Cardiac Life Support (ACLS) and works as a clinical exercise physiologist for a major health system in Idaho.

Why I Had to Develop This Program

Every day, women reach out to me when I share my struggle with battling my way back to fitness while being a mom.

Funny enough, when I talk about the little things that embarrass me the most (like peeing my pants when I work out), I would get a flood of women saying "OMG, Natalie! Me too!"

The problem is we all were experiencing and sharing the same struggle but nobody was comfortable talking about it out loud.

Even worse there really wasn't a path to recovery that was easily laid out for us to follow. And this problem was affecting so many of us! It blew my mind that nobody was really stepping up to make a change!

You see, abdominal weakness, separation, and pelvic floor dysfunction is common and it is easy to overlook for new moms.

A recent study indicated that 32.6 percent of women had Diastasis Recti 12 months after delivery.

Because women are so resourceful, we often go online to find information and motivation that we need to recover, increase body strength, increase endurance, and manage body weight. We noticed that much of the information that is available either costs a fortune, is simply inaccurate, or provides a list of recommendations without an opportunity for exchange of knowledge, motivation, and support.

In an effort to regain the body we had before delivery, we can get sucked into challenges like “500 Sit-Ups a Day,” “100 Squats every day for a month,” unhealthy nutrition patterns, or running challenges post-pregnancy. Depending on your level of fitness (largely strength and support), delivery timeline, and previous exercise, these types of exercises may cause more harm than good.

Doesn’t everyone pee their pants during high-pressure activities like bouncing, jumping, and sneezing? That is a common mindset with women who have had children. Just because it is common, does not mean it is healthy, and this is something that can be treated effectively.

One in four women have symptoms of pelvic floor disorders.

That is 25 percent of ALL women in the United States. There is a large group of women that have a shared or similar experience with abdominal and pelvic muscle weakness (especially after childbirth.)

So, Monique and I set out on A MISSION: To help as many women as possible, that experience these issues, find a path to restoring their body function back to what it was BEFORE they had children...

And that's when this program born!

I reached out to my good friend Monique and said, "We have to do this."

If for any reason you are not completely satisfied with our Abs, Core & Pelvic Floor program, we will refund your money IN FULL!

So, what are you waiting for?!

This is completely risk-free...

If you think there might be the slightest chance that this could restore your body function back to what you would like it to be, stop procrastinating and click the button below to get started on this journey together!

We are here to help you recover and restore your body!

We are with you!

Your friends,

Natalie and Monique

Digital Version

Physical Version

We Are So Blessed To Say That This Program Has Changed The Lives Of Countless Women!

When I purchase Abs, Core & Pelvic Floor, how will it be delivered to me?

Abs, Core & Pelvic Floor is a digital product that will be sent to you in PDF form. When you purchase the program, you will be able to access the program from the Order Confirmation page. You'll also be sent an email with an access link to your Abs, Core & Pelvic Floor program. Once you click your access link, you will be able to view the content in your browser and you will have the option to download it to your computer.

If for any reason I don't like the program, how do I get a refund?

Simply send an email to contact@nataliehodson.com or give us a call at 208-997-3099 and we'll get you taken care of!

Do I have to completely stop working out to do this program?

No, but you'll want to limit all high-intensity activity while you work on building strength and support in the core muscles. High intra-abdominal pressure will create the most damage to weakened tissues, and avoiding high-intensity activity will help to reduce that pressure that can impair the recovery process.

Can I do this while pregnant?

The exercises are designed for the post-delivery time frame. The exercises are safe and gentle, but should be used with caution during pregnancy.

Will this help even if it's been a long time since I had my child/children?

Absolutely yes! Building strength and support in the abdomen and the pelvic floor muscles are appropriate for any stage post-pregnancy.

Can I do this if I had a baby one day ago (or earlier than the six-week post-pregnancy visit)?

If you are still in the early stages of recovery, wait! Make sure that you get to the six-week mark and you are cleared by your healthcare provider to return to activity.

Can I at least do cardio?

Yes! Low to moderate intensity exercise is an excellent way to pursue health and fitness. High-intensity exercise should be avoided. Be mindful of the selection of activity to consider balance, posture, body mechanics, and intra-abdominal pressure.

I didn’t have babies, but I do have incontinence issues, will this help me too?

Pelvic floor strengthening exercises are very successful at improving stress urinary incontinence! Women who do high-intensity sports with impact are at risk of experiencing stress incontinence and research indicates that pelvic floor strengthening exercises are important to include as a part of a training program. In our program, the daily schedule includes pelvic floor contraction to build strength (ideally reducing symptoms of incontinence) and improve endurance.

What exercises should I avoid during the program?

Sit-ups, crunches, planks, v-ups, leg drops or leg lowers, scissor kicks, abdominal bicycle, and abdominal exercises with medicine balls (e.g. Russian twists) are all exercises that should be avoided during this program.